Notes
2mi warm up
8x1200m @ 10K pace (6:16) w/ 400m jog recovery
2.5mi cool down
Hard Fuckin' Core workout!!! Fell off a little on the last 3 intervals where goal was 4:42 (4:46, 4:43, 4:47) and had to push a little harder then I wanted to 11 days before a goal race.